The idea behind this workout is to emphasize that cardio fitness
entails working frequently in different cardio zones. True fitness comes when
we mix things up. When you do the same thing over and over again, we call
that a rut. You'll also notice that we throw in a bunch of non-freestyle here
and there. Again, that is to mix things up. The changes in fitness
result from the body adapting to different physical stimuli. Poke at the
organism, get it out of its comfort zone if you want to see changes.

First was a set where we dialed in our base pulse rates. That is
to say, we figured out where are cardio zones were--low intensity base fitness
up to our threshold level. Then the second portion was where once we figured
those out, we made sure--where is your 70% level, your 80% level and your
redline level. Then we worked at the redline.

Tom Mester's set had a heart rate chart
associated with it. If you don't have one of those, start from your resting
pulse rate. What was calledZone
1will be your resting pulse rate plus up to about 20 more beats per
minute. If your resting pulse rate is 70, then Zone 1 is about 70-90
beats per minute. Zone 2, where
you're starting to get moving, is about 90-110 beats per minute. Zone 3, where you're hitting your aerobic threshold, will be on the
order of 110-130 bpm, and that higher level, that
80%+ level will be on the high side of 130 bpm.
Above the aerobic threshold, your body is burning glycogen, rather than
body fat. The body needs a faster, more accessible energy source when
operating at the higher intensity levels. Your zones will vary according
to your base resting pulse rate. Of course, there are all sorts of charts
and formulae to determine this stuff, but let's keep it simple.

Startwith a
general warm up for 500 or so yards, then give a drill and/or kick set to bring
some focus to the warm up. The main set goes like this:

Part 1--Finding your base level. Take a snapshot of
your pulse rate (6-10 sec) after each swim, and adjust your pace accordingly.

2 at about 90% level of effort (Zone 3 to Zone 4) Think
another 2 sec faster per 50.

take an easy 100 if you need to.

Part 3 -- Working at the redline.

4x25 kick as fast as possible. Go on the next one when your
pulse rate drops back down to Zone 2 rates. We're not on the clock
here--we're on our heart rate.

1x50-100 recovery

4x25 swim as fast as possible. Again, you go on the next one
when your heart rate has dropped back down to your Zone 2 level.

1x50-100 recovery.

This main set will be approximately 1800 yards, and with a warm up
and warm down, this workout should fit into a 75-90 minute time span
comfortably.

Warm downis as
important as warm up. Consider a set like 4x50 on an ascending interval.
Start at about 80% level of effort, with about 2-3 sec rest, then 70%,
with 2-3 sec rest on an interval that is 5 sec longer, and so on.

Chris:"I
really liked this workout when Tom pitched it. It works the different
cardio zones, it has some sprint-level intensity, it has some stroke work, and
it allows the swimmers some time to figure their pulse rates and to work around
them."